best method for arm definition

[railer]

I'd like to not be a pencil-armed geek anymore.

I had been doing standing two-handed curls with a 60 lb weight pretty regularly for the past few months. I think that's probably not enough weight, so I switched to 1-handed sitting curls with a 40 lb weight. I also installed a chin up bar, and have been trying to do 15 per day.

I've noticed a little difference, but is there something more effective that I could be doing. Are chin ups better than curls for bicep definition? Thanks....
Not looking to turn into Mr. Universe here - just trying to move up to man arms.

 

[RbSX]

As has been discussed a million times over, you can't get definition in a specific area. In order to gain definition, you need to be fit, you can't selectively trim fat from a particular area.

The idea is to gain as much mass as possible in your arms, then to start trying to cut.

Ryan

 

[elitejp]

This is where genetics plays a part. Chin ups and curls will give your arms great definition, there is no other secret, If your small framed the only way to get bigger arms is to get a bigger body which means your going to need to put on some weight for your arms to grow. Some people can be thin/light weight and still have huge arms but like I said thats genetics. Nothing you can really do about that.

 

[railer]

As has been discussed a million times over, you can't get definition in a specific area. In order to gain definition, you need to be fit, you can't selectively trim fat from a particular area.

The idea is to gain as much mass as possible in your arms, then to start trying to cut.

Ryan

ROFL. I run 25 miles a week on a treadmill. I'm not fat in the slightest. Just need the most efficient way to acheive some better arm definition. .


Thanks Elite. I'm tall and lanky - I guess maybe I'll alternate back and forth between curls and chinups - and just get to the point where I can do as many as possible. I can do 5 consecutive chin ups on a good day, and usually max out around 15 for a day.

 

[CrazyAznDriver]

Skip the curls and do squats, deadlifts, over head press, bench press, power cleans. Eat right and rest and you will notice a difference.

 

[Whisper]

ROFL. I run 25 miles a week on a treadmill. I'm not fat in the slightest. Just need the most efficient way to acheive some better arm definition, preferrably from someone who actually knows what they are talking about.


Thanks Elite. I'm tall and lanky - I guess maybe I'll alternate back and forth between curls and chinups - and just get to the point where I can do as many as possible. I can do 5 consecutive chin ups on a good day, and usually max out around 15 for a day.

RbSx's advice is sound, no need to get snarky.

If the leaning up portion doesn't apply to you, then the bulking part definitely does--if you want to increase the size and definition of your arms, then you need to gain weight in general. Bulking and then cutting is the most efficient way to do this. And, as CrazyAznDriver mentioned, one of the better ways to aid in overall muscle growth is to incorporate compound exercises such as squats, bench presses, deadlifts, and overhead presses.

If you don't have access to a gym, you could start by doing squats while holding that 60 lb. weight you mentioned. Pull-ups could be good as well, as they'll hit your back/lats, which is a fairly large muscle group.

Curls can be great for specifically increasing arm strength and the "peak" of your biceps, but in general, they're not the most efficient way to increase the overall size of your arms. Given that your triceps make up a much larger portion of each arm, you should consider focusing on them via dips, kickbacks, skullcrushers, and/or anything else you can manage with the equipment available to you.

 

[repoman0]

I really like bent over rows for biceps and back. Started them with the stronglifts program in September and have gone from 65 pounds on the bar to 120. Along with the rest of the stronglifts beginner exercises which have been mentioned here (squat, deadlift, overhead press, and bench press) I've gained 15 pounds of muscle, and while I'm still lean and skinny I look much better and healthier. One of my friends who I haven't seen since the summer told me I look like Thor a few days ago :thumbsup:

Anyway listen to the guy who you were "snarky" to and don't just try to get definition in your arms because you won't go anywhere. I tried that for a year before starting stronglifts doing exercises that don't even necessarily target arms heavily, but rather target the whole body, and I've seen awesome results. Countless others will agree.

 

[railer]

OK - in the spirit of Christmas I've edited out any perceived snarkiness. . I don't think I'm going to be doing any bulking up, but I may purchase a pair of smaller weights to do some more general upper body workouts with. Maybe a pair of 15 pounders?

I found this guy on youtube - this seems like a fairly simple routine that I could do at home. Any thoughts? http://www.youtube.com/watch?v=gk6A0rNxPNc
I really don't know jack about weight training. I've "owned" weights and a home gym for most of my adult life - and use them for an average of 2 weeks per year. I'm on the longest kick that I've ever been on since about Sept of last year - looking to keep it up and improve upon it.

 

[RbSX]

ROFL. I run 25 miles a week on a treadmill. I'm not fat in the slightest. Just need the most efficient way to acheive some better arm definition. .


Thanks Elite. I'm tall and lanky - I guess maybe I'll alternate back and forth between curls and chinups - and just get to the point where I can do as many as possible. I can do 5 consecutive chin ups on a good day, and usually max out around 15 for a day.

No one said you were fat, but in order to gain mass to define, you shouldn't be running 25 miles a day.

The you're doing catabolic and anabolic excercise, it's a zero sum game and you end up close to zero with little muscle, to show for your troubles.

You don't get definition because you don't have substantial muscle to define. So, GET BIG, then adjust your diet and start cutting, but your emphasis on cardio isn't inherently good there either as you will want to lift to give your body to keep your muscle on.

 

[repoman0]

OK - in the spirit of Christmas I've edited out any perceived snarkiness. . I don't think I'm going to be doing any bulking up, but I may purchase a pair of smaller weights to do some more general upper body workouts with. Maybe a pair of 15 pounders?.

Trust me, 15 pounders won't get you anywhere - I used them daily with lots of reps for years and was 140lbs 5'10" throughout, with skinny arms. To get definition you do have to move up in weight over time, and if you're lifting weights you definitely should not only concentrate on your arms.

Stronglifts and starting strength are two programs that definitely assume you want to end up as a huge guy squatting 350 pounds. But, if that's not what you want (as I don't either), still check it out and give it a try, when you're happy with where you are you can stop and maintain that weight, or move to a different maintenance program. During this time, as RbSx said, you should probably cut down on the running; though I don't necessarily agree that you have to get big and then cut back - you can go for more modest gains which will limit body fat you put on in the process.

 

[darkxshade]

download some pr0n and you'll get defined in no time... just remember to alternate arms

 

[Whisper]

Trust me, 15 pounders won't get you anywhere - I used them daily with lots of reps for years and was 140lbs 5'10" throughout, with skinny arms. To get definition you do have to move up in weight over time, and if you're lifting weights you definitely should not only concentrate on your arms.

Stronglifts and starting strength are two programs that definitely assume you want to end up as a huge guy squatting 350 pounds. But, if that's not what you want (as I don't either), still check it out and give it a try, when you're happy with where you are you can stop and maintain that weight, or move to a different maintenance program. During this time, as RbSx said, you should probably cut down on the running; though I don't necessarily agree that you have to get big and then cut back - you can go for more modest gains which will limit body fat you put on in the process.

I don't think anyone was saying he has to get big and then cut; that's just the most efficient way to gain nearly any amount of mass beyond a couple pounds.

It sounds like the OP wants more muscularity rather than definition (at least in my mind, I tend to associate the latter with losing weight in most instances). To gain muscularity, you of course need to build more muscle. And to build muscle, you need to (as you've said) lift heavier weights while also eating enough to allow for muscle growth. And again as you've said, curls are one of the less-efficient ways of inducing overall muscle growth. That's why, when asked, "how do I get bigger arms?," most people here will say, "squat."

 

[Pantlegz]

OK - in the spirit of Christmas I've edited out any perceived snarkiness. . I don't think I'm going to be doing any bulking up, but I may purchase a pair of smaller weights to do some more general upper body workouts with. Maybe a pair of 15 pounders?

absolutely not, if you're not trolling do SS. 15lb weights won't help at all, doing more than 12 reps per set wont help at all. I would recommend reading the Starting Strength book and/or reading up on why this method or other similar routine's work online and figure out for yourself why this method will help with what you're trying to do.

I rarely ever do any isolation exercises and even less do I use them to target my arms and they're ~18"

 

[Saint Nick]

Damn, wish I had 18" arms :/ Being 6' 5", it is a long road to naturally build up muscle mass. especially from my sorry starting point . lLOL

 

[highland145]

Damn, wish I had 18" arms :/ Being 6' 5", it is a long road to naturally build up muscle mass. especially from my sorry starting point . lLOL

Don't worry about it, Pantz ain't human.

On the up side, 6'5" with big arms is impressive.

Has someone said, "Go heavy or go home."

 

[VulgarDisplay]

OP listen closely to what ronny says at the start of the video.

http://www.youtube.com/watch?v=SwJr9ZduG6Y

"Everybody want to be a body builder, but don't nobody want to lift this HEAVY ASS WEIGHT."

The secret to getting bigger is eating a ton, and lifting heavy ass weight. Simple version lol.

 

[Cerpin Taxt]

For what it's worth, my arms are about 17" and I never do curls or tricep extensions, or almost any other isolation exercises for that matter. I do flat and incline bench, dips, overhead press, bent over rows, upright rows, and pull ups. I also squat and deadlift. About the only thing I do that could be considered "isolation" exercises is dumbell flies and shrugs, but those are for my shoulders.

 

[tedrodai]

What kind of home gym and weight set do own exactly? As far as your goal of gaining muscle mass in your arms goes, the previous statements are right about where the 15lb weights will get you.

Chin-ups trump curls easily. Don't alternate curls and chin-ups by the way. Do your compound exercises (like chin-ups) before your isolation exercises--if you even do isolation. Isolation doesn't gain you as much as you might think, especially from the point your starting from (i.e. you "don't really know jack about weight training"). Do between 3 to 5 sets of chin-ups 1-2 times a week. More is not necessarily better, but keep good technique and go to failure on each set.

Also, even if you're skeptical about full body weight training, I recommend at least balaning your biceps work with triceps work (bench press or pushups) at a minimum. In general, pulling motions are going to work your biceps while pushing motions work your triceps. If doing bench, follow guidelines of starting strength or stronglifts; for pushups, same as for chin-ups.

You may or may not have to cut down on your running. And while you won't necessarily have to 'bulk up' a ton, you WILL want to eat at least as many calories as you're burning and get 30-40% of your calories from protein. Some like to say at least a 1:1 ratio of (grams protein) : (lbs lean body mass), and more if tryin to gain muscle.

edit: Just highlighting the point...do NOT ignore the diet aspect. If you're trying to put on muscle, you won't gain jack unless you eat enough and eat enough protein, whether you're bulking or doing it more slowly.